Highest-Protein Meals at Popeyes: Full Ranking (2026)

The highest-protein item at Popeyes is 10 Chicken Livers, with 54 g of protein and 1190 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Popeyes (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	10 Chicken Livers	54	1190	65	80	4.5
2	Chicken Tender Po Boy Sandwich, Blackened	39	580	39	32	6.7
3	Catfish Po Boy Sandwich	30	800	59	51	3.8
4	Jambalaya, Large	29	640	58	32	4.5
5	Cajun Rice, Large	28	548	71	18	5.1
6	Chicken Tender Po Boy Sandwich	25	600	55	33	4.2
7	Macaroni & Cheese, Large	24	655	70	28	3.7
8	BBQ Chicken Po Boy Sandwich	24	340	49	7	7.1
9	Cajun Fish Po Boy Sandwich	23	750	75	52	3.1
10	Cajun Rice, Large, Gluten Free	21	510	75	15	4.1
11	Red Beans & Rice, Large, Gluten Free	21	690	69	42	3.0
12	2 Catfish Fillets	21	460	27	29	4.6
13	Egg & Sausage Biscuit	20	690	43	45	2.9
14	Red Beans & Rice, Large	19	610	51	40	3.1
15	Chicken Biscuit	17	490	47	26	3.5
16	9 Handcrafted Nuggets	16	338	23	20	4.7
17	Popcorn Shrimp Po Boy Sandwich	16	660	61	41	2.4
18	8 Butterfly Shrimp	16	420	34	25	3.8
19	3 Cajun Fish Filets	16	380	37	19	4.2
20	Chicken Leg Meal, Kids	14	160	5	9	8.8
21	Popcorn Shrimp	14	390	28	25	3.6
22	Loaded Chicken Wrap	14	310	33	12	4.5
23	Chicken Tender Meal, Kids	13	153	12	7	8.5
24	Egg Biscuit	13	510	41	29	2.5
25	Sausage Biscuit	13	540	41	36	2.4
26	6 Nuggets	11	225	15	14	4.9
27	Sausage & Gravy Biscuit	10	510	42	33	2.0
28	Cajun Fries, Large	10	804	97	42	1.2
29	Cajun Rice, Regular	9	183	24	6	4.9
30	Mashed Potatoes w/ Cajun Gravy, Large	9	330	54	12	2.7

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Popeyes, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Popeyes?

10 Chicken Livers leads with 54 g of protein (1190 calories) on the US menu.

What is the most protein-efficient item at Popeyes?

Chicken Leg Meal, Kids gives about 8.8 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Popeyes?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Popeyes, 10 Chicken Livers tops the list at 54 g. Log your meal in Nutrola to track protein and calories together.